Bicep Curls

Advanced
Chest, Triceps, Shoulders Bench, Barbell
Cardio

Benefits

Builds shoulder width

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 23 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
66
Average BPM
154
79% of max
Max BPM
196

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,546
Calories
293.2g
Carbs
117.3g
Protein
78.5g
Fats

Micronutrients

Sugar: 18.3g
Sodium: 1,645.5mg
Cholesterol: 134.2mg
Serving: 251.5g

Meal Preparation

Method: Fried
Prep: 15 min
Cook: 26 min

Calorie Balance Analysis

Calorie Intake
1,546
from food
Calories Burned
1,826
during workout
Net Balance: -280 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,253 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
54 years
Gender
Male
Weight
56.1 kg
Height
1.75 m
BMI
18.3
Underweight
Body Fat
23.0%
Lean Mass
43.2 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.7 liters of water daily.

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